Warm Up:
Short Lap
Up and back high knees
up and back butt kicks
up and back toy soldiers/ drinking birds
up and back divebomber/ hindu push ups
10 sit up to straddle
10 kip swings

20 sec downwaed dog
10 single leg rasies (each leg)
Banded hamstring stretch
LAX ball lat smash
20 sec downward dog

A: 16.3
7 min AMRAP
RX: 10 Power snatches (75/55)
3 Bar Muscle ups

Scaled: 10 Power snatches
5 Jumping chest to bar pull ups
** if uncomfortable with Snacthes sub bent over row
Rest 5 min.

B. 7 min AMRAP
5 cleans (115/85)
5 Shoulder to overhead
5 bar facing burpees

C. 7 min AMRAP
10 Front Rack lunges (95/65)
10 Push ups